Carolyn Parker, founder Ripple Effect Training, working her ski legs on the way to the Grands Mulets Hut, Mont Blanc Massif, French Alps. ©Robbie Klimek

Training for Skiing

Three Workouts for Ski Leg Prep

Hey you!

Stop dreaming of winter.

Start transitioning your legs to ski-mode now!

Warm-Up for Ski Legs Training

Do 10:00 minutes of light aerobic exercise.

Then:

2 x 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat 

2 x 5 Squat jump

Ski Legs Training Workout Option 1

5 rounds of

KB Spike Swings. (Work; then rest for as long as the work portion lasted, increase weight each round)

Then:

5-7 rounds of

8 Accelerating Back Squats(squat to depth-hold, then “jump” or accelerate out of the bottom of the squat) + 5 Burpees (fast minimal rest)

Ski Legs Training Workout Option 2

5 rounds of

5 Split Squats per leg + 8 Box Jumps

Then:

5 rounds of

10 x Weighted Sit Up

20 x Lateral Jumpsover paralette, or on/off Bosu

Ski Legs Training Workout Option 3

1 – 10 SquatLadder with Partner. (Optional: Hold a KB or DB in hands at chest height to add weight to ladder) partners begin by holding at the bottom of the squat movement. Player one does one squat then holds at the bottom. Player two then does their first squat. Player One then performs two squats while player two is holding. Then player two does two squats while player one holds at the bottom of the squat. Players alternate reps and holds up to 10. Don’t cheat and don’t break the hold.

Then:

5 rounds X

20 x Split Jump(10 per leg) + 30 sec running sprint. rest 60 secs

Then:

4 rounds X

30 secs Mountain Climbers+ 30 secs sit ups + 60 sec rest

COOL DOWN

If you are unsure how to perform any of these movements, please reach out and find professional instruction.

If you are interested in online training, need guidance for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

Carolyn Parker

Founder, Instructor, Athlete, Mountain Guide
970-773-3317 cell
Founder Ripple Effect Training

Coach for Uphill Athlete

AMGA Certified Rock Guide
Gym Jones, Fully Certified Instructor